Worry and Anxiety

Social Anxiety

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About this program
Social anxiety is an intense fear of social situations and being judged by others, leading to isolation and withdrawal. In this program you will learn to overcome the symptoms of social anxiety using a step-by-step approach. You will begin by mapping your symptoms and identifying the areas and situations which make you feel anxious. You will then begin learning a range of tools that will help you change your thoughts and behaviours to become more comfortable in social situations. Using a combination of CBT techniques, relaxation exercises and behavioural changes you will come to feel less anxious around other people and begin to regain control of your life.
1. What is Social Anxiety?
  • Weekly Check-Up
  • Meet Kim
  • Kim Learning About Social Anxiety
  • Barriers
    Optional
  • My Achievement Goals
  • Fight Flight Freeze
  • Mapping My FFF symptoms
  • Mapping My Symptoms
  • Mapping My Symptoms
  • Progressive Muscle Relaxation Intro
    Optional
  • Understanding Stress
    Optional
  • Breathing Measurement Chart 1
    Optional
  • Why do Breathing Exercises?
    Optional
  • Breathing Instructions
    Optional
  • Guided Breathing Exercise 1
    Optional
  • KimĀ“s Diary
    Optional
  • Your Diary
    Optional
2. Beat Anxiety with Exposure
  • Weekly Check-Up
  • Safety Behaviours
  • Worry Related Behaviours
  • Replacing Safety Behaviours
  • Introduction to Exposure
  • Creating Your Exposure Heirarchy
  • Isometric Relaxation
    Optional
  • Building Healthy Relationships
  • Progressive Muscle Relaxation 2
    Optional
  • Guided Sleep 1
    Optional
  • Kim's Diary
    Optional
  • Your Diary
    Optional
3. Observing and Responding to Worry
  • Weekly Check-Up
  • Observation Model
  • Getting to Know the Observation Model
  • Observation Model: Social Situation
    Optional
  • Observation Model: Safe Situation
    Optional
  • 2nd Level Worry
  • Introduction to Homework About 2nd Level Worry
  • Mapping Worry About Worry
  • Mapping My Worry Supporters
  • Progressive Muscle Relaxation 3
    Optional
  • Postponement Periods
  • Postponement Instructions
  • Postponement Log: Worry 1
  • Postponement Log: Rumination 1
  • Why Worry Escalates
  • Breathing Measurement Chart 2
    Optional
  • Guided Breathing Exercise 2
    Optional
  • Exposure Progress Update
    Optional
  • Guided Sleep 2
    Optional
  • Kim's Diary
    Optional
  • Your Diary
    Optional
4. Fine-Tuning Your Thoughts
  • Weekly Check-Up
  • Thinking Errors
  • Cognitive Biases and Unhelpful Thinking 1
  • Info Sheet: Common Thinking Errors, Part 1
    Optional
  • Creating Alternative Thoughts 1
    Optional
  • Cognitive Biases and Unhelpful Thinking 2
  • Info Sheet: Common Thinking Errors, Part 2
    Optional
  • Creating Alternative Thoughts 2
    Optional
  • Breathing Measurement Chart 3
    Optional
  • Exposure Progress Update
    Optional
  • Progressive Muscle Relaxation 4
    Optional
  • Kim Diary 4
    Optional
  • Your Diary
    Optional
5. Taking The Driver's Seat
  • Weekly Check-Up
  • Inner Dialogue
  • Exploring our Inner Dialogue
    Optional
  • Creating Supportive Inner Dialogue
  • Separating Thoughts from Emotions
  • Introduction to Mindfulness
  • Floating Leaves 1
    Optional
  • Notice and Return Meditation 1
    Optional
  • Breathing Measurement Chart 4
    Optional
  • Exposure Progress Update
    Optional
  • Kim Diary
    Optional
  • Your Diary
    Optional
6. Renewing Your Focus
  • Weekly Check-Up
  • Introduction to Focus of Attention
  • Focused Attention
  • Notice and Return Meditation 2
    Optional
  • Creating Habits
  • Three Habits I Want to Strengthen
    Optional
  • Body Scan Exercise 1
    Optional
  • Postponement Log: Worry 2
    Optional
  • Postponement Log: Rumination 2
    Optional
  • Breathing Measurement Chart 5
    Optional
  • Guided Breathing Exercise 3
    Optional
  • Exposure Progress Update
    Optional
  • Kim Diary 6
    Optional
  • Your Diary
    Optional
7. Healthy Relationships
  • Weekly Check-Up
  • Body Scan Exercise 2
    Optional
  • Assertiveness
  • Assertiveness Techniques
  • Assertive Behaviours
  • Mapping Unassertive Behaviour
    Optional
  • Becoming More Assertive
    Optional
  • Floating Leaves 2
    Optional
  • Guided Breathing Exercise 4
    Optional
  • Progressive Muscle Relaxation 5
    Optional
  • Guided Sleep 3
    Optional
  • Kim Diary 7
    Optional
  • Your Diary
    Optional
8. Building Habits for Life
  • Weekly Check-Up
  • Kim Summarises her Journey
  • Keep Working
  • Finding the Tool to Deal with the Trigger 1
  • Kim Diary 8
    Optional
  • Your Last Diary Entry
    Optional
  • What do I do From Here?
    Optional